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Then, calculate the amount of daily protein you've consumed from all sources. Again, you're aiming for one- half gram of protein per pound of lean body mass. If you're currently averaging a lot more than what is op mal, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in that food. Red meat, pork, poultry, and seafood average 6-9 grams of protein per ounce An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein If you add cheese, you need to calculate that protein in as well (check the label of your cheese) Seeds and nuts contain on average 4-8 grams of protein per quarter cup Cooked beans average about 7-8 grams per half cup Cooked grains average 5-7 grams per cup Most vegetables contain about 1-2 grams of protein per ounce Eating ONLY Plant-Based Foods May Lead to Deficits In order to gain the greatest nutri onal benefit from the proteins you eat, I recommend consuming a wide variety of high-quality proteins from both animal and plant whole food Abby's Magazine - Volume 5 Issue 1| Page 63 the Log on to our Digital Edition at www.AbbysMag.com to view this video